A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Finisher
5m
12 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Advanced
An explosive full-body movement that builds power, endurance, and cardiovascular fitness.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
90s
How to Perform
- 1.Stand tall with feet shoulder-width apart.
- 2.Drop into a squat position and place your hands on the ground.
- 3.Kick your feet back into a plank position.
- 4.Perform a push-up, then jump your feet forward.
- 5.Explosively jump upward, reaching your arms overhead.
Pro Tips
- •Maintain a steady rhythm — don’t rush the push-up phase.
- •Land softly on your feet when jumping.
- •Keep your core tight to prevent lower back strain.
Equipment
None
Safety
High intensity — reduce reps if feeling dizzy or breathless.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.